Crossfit Garage – CrossFit Metcon 12-15-9 Curse (Time) 21-15-9-15-21 Row HSPU Sit-ups Power Cleans (95/65) Box Jumps (24/20) -200m run between each round- Rx+ (135/95) (30/24) 400m runs Cool Down :30 Standing Tricep Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Banded Front Rack Stretch/Side, Into.. EMOM x 8: 1. Alt Scorpion Stretch 2. Front Squat (bar) 3. Push Press (bar) 4. Inchworm-to-Down Dog Review Thruster + Bar Facing Burpee P.O.P Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees20:00 cap CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45#...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 10 Superman PVC Pass Throughs 10 Barbell Good Mornings 8/6 Cal Bike Gymnastics EMOM X 8 Minute 0-1: 10 Kip Swings Minute 2-3: 6 Jumping Negative Pull-Ups/Negative strict (2-3 sec. Negative) Minutes 4-5: 6 Kipping PU, Banded Kipping Pull-Ups, Kipping Jumping Pull-up Minutes 6-7: 4 C2B Pull-Up, Banded C2B, or Jumping C2B Metcon DL Pull-up Echo AMRAP (AMRAP – Rounds and Reps) AMRAP X 24 10 Deadlift (275/185) 20 Pull-Ups 30/25 Calorie Bike Rx+ C2B Pull-Ups Bright Spot Deadlift Pull-ups Chest-To-Bar Pull-ups Jumping Pull-ups Ring Rows Cool Down :30/side Lat Stretch on RigRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 DB Goblet Squats 10 Single DB Strict Press (per arm) 10 Step-Ups Review Complex: 2 sets (Building) 2 Front Squats + 2 Jerks Weightlifting 2 Front Squats + 1 Jerk E2MOM X 6 *building as long as technique and bar speed allow Metcon DB Box Over HC+J Toes (Time) 3 Rounds: 20 Double DB Box Step Over (50/35)(24/20) 16 DB Hang Clean and Jerk 12 T2B Bright Spot Front Squat Push Jerk Split Jerk Power Clean + Front Squat + Push Jerk Double DB Box Step Over DB Hang Clean + Jerk Toes-To-Bar Cool Down 1:00 Forearm Stretch (:30/direction) 1:00 Elevated Pigeon Pose/Side on BoxRead more

Crossfit Garage – CrossFit Warm-up (No Measure) LINE DRILLS: 25’ Walking Figure-4 Stretch 25′ Ham Scoops 25’ Quad Stretch 25′ Alternating Side Lunges Calf Stretch Open Door Stretch Into.. 200m Jog Double Under Progression: 1. 20 High Jump Single Unders 2. 10 Single-Single-Double 3. 20 Double Unders/Double Under Attempts Metcon 200 Dub Push-up (7 Rounds for reps) E3MOM x 7 Sets: 200m Run 40 Double-Unders 10 Push-upsSU 1:1 (200m = 2 reps) 1 Round = 52 possible reps Finisher 3 Rounds for Quality: 10/10 Single Leg Glute Bridge 20 Deadbugs 20 Bird dogs Bright Spot 200m Run (Time) 100m Run (Time) Double-Unders Push-ups Cool Down 1:00/side KB Calf SmashRead more